﻿﻿﻿﻿"dee helped me into asmaller dress size!"﻿﻿﻿﻿﻿

KETTLE BELLS

Kettlebells is a challenging way to make sure that you reach YOUR goals and bursts of High Intensity Kettle bells will help you do this. The class is fun. With the music pumping in the background and the instructors smile, you forget how hard you are working! The round iron weights start from a 5kg and go up to a size﻿ 20kg. Kettle bells was originated in Russia that has grown more popular in recent years. Though it is now becoming widely recognized as an effective way to lift weights and tone or build muscle, kettle bells have existed for hundreds of years. This Kettle Bell class is a session full of repetitions and to music. The sessions are exciting, fun and definitely challenging. There is no class like this around. We mix up exercises and smash them together to make your session go quickly!! Drive, determination and endorphins will pump through your veins! A challenging class for all abilities. If you need an express workout that will tone, burn fat and make you stronger within minutes, then look no further.

HIGH INTENSITY INTERVAL CIRCUIT (HIIT Circuit)

Need to be pushed? Then High Intensity Interval Circuit is a group exercise class which will push you to achieve your maximum potential in cardiovascular and resistance performance but still have you yearning to return for more! A typical example of a circuit would consist of 12 to 16 different exercises focusing on aerobics(running/jumping/skipping etc) upper and lower body resistance exercises (squats/push ups/lunges etc) and of course abdominal exercises (ab curls/planks etc), Whilst every session is different the intensity will remain high ensuring everyone, regardless of whether you are a beginner or a seasoned trainer gets maximum benefits from each class. Run by RPT fitness (www.rptfitness.org)

﻿﻿PILATES﻿﻿﻿Originally named after the founder Joseph Pilates in 1926, who an ex circus performer and boxer had began to develop floor exercises that evolved into what we now know as Pilates Mat Work. *When performing pilates, you will hear the term "zip in and pull up". This will remind you to keep a 'hold' of your core.

*Imagine pulling your belly button in towards your spine. Your stomach will tighten. Now pull up your pelvic floor - imagine holding in your pee. You will feel your pelvic floor lift. By doing these two together, comfortably, your core is engaged and you are working an exercise already. So zip in and pull up and keep a hold of that feeling throughout your exercises.

*Neutral spine- Stand tall (or laying down) with relaxed shoulders and hips faced forward. Imagine your bottom half (from your hips) is a vase of water full to the brim. If you tip your pelvis forward, the water is going to tip out of the front and if you tip your pelvis back, then the water is going to tip out of the back. So you need to visualise and rock your pelvis back and forth until you feel that you have the water steady and it is not going to spill.

*There are two ways to position your feet; Keep your heels together and feet shaped like a v. This enables your lower back, bottom and inner thighs to switch on. Or to stand with you feet evenly weighted under your hips.

*Bring your shoulders up to your neck and roll back towards your back and down. Your chest is now wide and your shoulder blades have squeezed closer together.

*Lift your chin and slightly push back so that your neck is long and the crown of your head is pulling up towards the ceiling.

*Inhale and let your chest expand out towards the side. Your core is pulled in, therefore you should not be able to breathe from your stomach. All your breathing will now be from the top half; this is called 'Thoracic breathing' If not, engage your core muscles again, this may take some practising.

Don't worry if you do not get it the first time, it takes roughly 6 sessions to put everything together, remembering how to do the exercises sometimes is enough!﻿